Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Vegetables Low-Cal
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup Milk -- skim
2 tablespoon Flour -- whole wheat
1/4 teaspoon Mustard -- dry
1/2 teaspoon Garlic -- powder
1/4 teaspoon Pepper -- white
1 teaspoon Vegetable seasoning -- salt-free
1 cup Ricotta -- skim-milk cheese
20 ounce Broccoli -- defrosted flowerets
1 Pepper -- red or green sweet
Pepper-seeded cut in slivers
2 Zucchini -- cut in 1/4" sliced
1 cup Onion -- chopped
3 Carrots -- thinly sliced
1/4 cup Bread crumbs -- dried Italian
2 tablespoon Parmesan -- grated cheese
1/4 cup Pecans -- chopped
In small saucepan, blend milk with flour until smooth. Add mustard,
garlic pwoder, pepper and vegetable seasoning. Place over medium heat
and stir until mixture coats spoon. Add Ricotta cheese to sauce and
whisk until smooth. Combine broccoli, peppers, zucchini, onion and
carrots. Place half the vegetables in 1 1/2 quart casserole dish, and
top with half the sauce.
Repeat. Mix bread brumbs, Parmesan cheese and pecans together.
Sprinkle over casserole. Bake in preheated 375 F oven for 25 minutes.
Calories: 77 Protein 6 g/Fat 2 g/Carbs 10 g/Fiber 2.9 g/Sodium 113 mg
Calcium 76 mg/Vitamin A 603 RE/Vitamin C 35 mg/Iron 0.8 mg
